Top ten exercises for upper chest growth
A lot of people focus on entire chest. It is a good thing but you should also try isolation exercises to target particular muscles. Of all the chest, upper chest muscles are most important. There are a lot of exercises for upper-chest, we have filtered the best 10 exercises for you that will get you bigger and wider upper-chest in short span of time. These exercises build mass on upper-pecs.
Low-Incline Barbell Bench Press
Normal bench press is good for chest but if you incline the bench slightly to an angle, then your bench press will specifically hit only upper–chest muscles and shoulders. Just incline the bench and follow all the instructions of normal bench press.
Low incline dumbbell press
Just like the previous case. Flat dumbbell bench press affects whole chest and inclined press only hits upper-pecs. Incline the bench, Grab a pair of dumbbells and perform traditional dumbbell press. After every set, decrease the inclination of bench until you reach 0 degrees inclination. Hitting with different angle will strengthen the pecs.
Machine decline press
Machine decline press is best exercise if you want to target single upper-pec. Sit on the press machine and adjust the handles slightly above your chest level. Then perform simple press. If you want to hit only one pec, use only one hand.
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Parallel dips for chest
Dips are considered as exercise for triceps but actually it trains your chest more than your triceps. Grab the handles leaning your body slightly forward, pull your body up and down. Remember to lean properly, otherwise it will train middle chest or triceps.
Incline dumbbell pull-over
Dumbbell pull-over is great to put on extra bulk. It deposits mass on triceps but if we perform it with specific angle, then surely it becomes a workout for shoulder and chest. Don’t try to grab weight beyond your body’s limit otherwise you can face serious injury.
Pec-deck is a special machine to perform butterfly press. This machine is purely for chest-building. There are two wide pads through which weight is attached. We grip our hands on these pads and squeeze it by moving them forward. To hit upper-chest only, increase the height of pads a little higher than your chest level.
Cable chest press
Cable chest press is done on cable station machine. Cable press is done in many variations due to optional height for cable. If you want to hit only upper-chest, then adjust the level of cable equal to your chest. Properly extend your hands until you feel pressure on the midpoint of your chest.
Decline diamond push-ups
Push-ups are described as ideal exercise for the chest. Push-ups are done in many variations acccoding to the muscle one wants to hit. For the pecs, decline diamond push-ups are the best.
It is basically combination of diamond and decline push-ups. Place your feet on the bench and join hands to form a diamond and place them a little ahead of your chest, on the floor. Then do push-ups as more as you can.
Reverse grip bench press
Many great bodybuilders are fond of this special exercise, Reverse grip bench press. It is done in similar manner as normal bench press but with reversed hand gripping. This exercise pressurize the shoulders which extend the upper-pecs.
Close grip press
Close grip press is another isolation exercise. Work with the same phenomenon of diamond push-ups, you have to extend and bend your arms to keep the pair of dumbbells directly above the middle of your chest. This exercise targets only upper-chest muscles.